If you’ve been a regular gym goer, fitness class taker or have no contraindications to beginning an exercise program when trying to conceive (TTC), there isn’t much to change drastically about the way you work out at this preconception stage. I repeat: there isn’t much to change drastically about the way you work out when actively trying to conceive. Exceptions to this suggestion may include those of you who are currently being treated for high risk factors, have a history of multiple early term miscarriages or undergoing fertility treatments and procedures that manipulate your hormones for a very exact time of mildly invasive procedures (e.g. egg retrieval, embryo transfer, IUI, etc). It’s also imperative to heed your doctor’s personal recommendations versus general recommendations. For all of us, though, the preconception stage is a great time to explore self-care practices that you’ll want to take with you into the first trimester (and beyond).
Trying to conceive (TTC) is a process that puts us in touch with the soft and subtle voice of intuition that informs us of what’s happening in the body. Our bodies hold wisdom about the complex human experience: from the most primal needs (e.g. food, water, fight, flee, sleep, sex, etc.) to those of the psychosocial kind (e.g. stimulation, relaxation, collaboration, exploration, creation, introspection, etc.). Sometimes, the lines of our internal signals of what we need and the external suggestions of what we see or hear (think scrolling through Instagram) get crossed. A feeling of confusion and indecision is usually a side effect of overstimulation (i.e. too much literal or figurative “noise”) or overwhelm (i.e. too much information being “downloaded” by your brain at once). Sound familiar? I hear you. Simply closing your eyes, putting your feet on the ground or sitting in a comfortable position and taking 5-10 deep diaphragmatic breaths can be just what the proverbial doctor ordered to clear the mental clutter and hear what your body is trying to communicate to you. It’s entirely up to you at that point to heed the body’s call for food, rest, exercise, etc. Whatever you choose, it’s your choice. Own it and learn from it.
On a personal note, when I was recently uterus-deep (!) in the process of TTC, I somewhat reluctantly modified my workout routine (e.g. high hill walking versus running, lifting slightly lighter loads, not breaking too much of a sweat, etc.). But I also occasionally dropped into Prenatal Yoga classes as a way of embodying the energy of pregnancy and connect to my womb. It wasn’t a magical baby-making trick or conception hack but it would uplift me with high-vibration hope and faith in the process. No second thoughts about it; it felt like the most aligned choice at the time and that is how I chose to go through my experience.
How have you been changing up your fitness routine in preparation for pregnancy? Please share your thoughts with the BodyWiseMama community on FB or in the comments below. Let’s start a conversation about it!
Need some help getting started? Here are my TOP THREE guidelines for preconception and first trimester workouts:
- Strengthen & Lengthen (i.e. eccentric strength exercises: a slow and controlled 4-5 seconds on the lowering phase and 2-3 seconds on the lifting phase OR incorporate an easy-to-moderate yoga class 1-2 times per week, avoiding Bikram or Hot Vinyasa)
- Stabilize the Hips/Core (i.e. block squeeze planks, bridges, neutral spine ab exercises, chair pose squats, etc.)
- Interval Training (30-60 seconds of hard work followed by 30-60 seconds active recovery – can be applied to strength or low impact cardio training)
And finally: listen, mama, I understand the desire to instantly cut through the fear and uncertainty – to just get the “do this, not that” / “eat this, not that” kind of fitness and nutrition advice. And so, if that’s where you’re at, I understand. Look no further and meet me right now in the BodyWiseMama virtual studio for a prenatal workout that will help connect you to your womb – your potential pregnancy – and leave you feeling clearer, calmer and more confident to stay on your path to motherhood. Sending you positive vibes!
This post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.